Tag Archives: fitness

Guess I Motivated Myself (or No More Feeling Stuck)

Posted on August 22, 2016 | 2 comments

Last week I posted about feeling a bit stuck with my progress in running. It’s hard not to be frustrated with a plateau, and that’s exactly what I was feeling. I didn’t like feeling that way, so I guess putting it out there in my blog post motivated me to do something about it. This week I had some really great progress and I was able to continue to feel motivated and to do more than I really thought I could.

Monday’s workout was a run/row, but some of the run segments were a bit longer than I can do. When we were supposed to run .3 miles, I ran for 90 seconds (instead of the 60 seconds I usually do) and then walked until I got to .2 miles (I did in between what we were supposed to do as a runner and as a walker). Those 90 seconds weren’t easy, but I got through them and I felt so accomplished after that. The next run segment was .25 miles, which I know I can do. Again, this wasn’t easy, but it helped me remember that I’ve done this before and I could do it again. I did this .25 miles a bit slower than I have in the past, so that meant that this was the longest time I’ve run yet!

1:4 Mile

After doing that long run, I wasn’t able to fully run the last segments which were .2 and .15 miles. I was able to run a majority of those, but I know if I hadn’t pushed myself to do the .25 miles as a run I could have run those as well. Our rowing was between 150-300 meters, and since they were fast I did take some time between the treadmill and rower to catch my breath and prepare myself for the next thing I had to do. Overall, this was one of my best running days yet!

Once I got to the floor, I felt like I had already done a full workout, but I tried my best to continue to motivate myself to do more. We had a lot of upper body work with the straps and push-ups and we finished with abs (after which I was barely able to sit up). I surprised myself by how much I was able to do as well as how little pain I was in after class. Not hurting is a good sign and I know I was doing the right thing that day.

Wednesday was an endurance day, and we didn’t get to switch between blocks. I knew the treadmill work would be a tough day, but I was trying to focus on how far I could get the distance to be on the treadmill. My dream is to eventually get the treadmill to make it to 2 miles in class when we don’t switch, but I’m not quite there yet.

The endurance work has been the hardest for me to do with my running, but I was not going to make excuses for myself. When we had 3 minute push paces, instead of walking the entire thing since I know I can’t run the entire thing, I ran half of it and walked the second half. So for every 3 minute push, I ran for 90 seconds. I did the same thing for the 2 minute push paces. I can run for 2 minutes, but I was feeling really tired so I wanted to pace myself. I’m happy with how much running I did in those long pushes instead of just walking. And of course, as I’ve been doing for a while, I ran all of the all outs.

When the treadmill block was done, I shut down my treadmill and was pretty impressed with what my distance had been in class.

Endurance Day

I wish I had noticed when I reached 1.55 miles because that is half of a 5K, but I missed seeing that. But I know that my speed is up so my times are getting better and better.

For the second half of class, we had some sprint rows of 300 meters, arm work on the straps, squats using the Bosu, and ab work. Again, it was another workout that I was exhausted at the end of, but there was very little pain so I considered it a big success.

Friday was another run/row day, and this time I was able to run all of the distances we had to do! We had to do .2 and .15 miles each time (there was also a .1 segment but I didn’t make it down the list that far in the time we had). I ran every single time and didn’t do any walking except to cool down a bit after the run. When I added up everything that I ran, I did .85 miles of running. Of course, this wasn’t non-stop, but I still think that that’s pretty amazing!

The rows between the treadmill time were between 100-200 meters so they were pretty fast, but I was taking a lot of time in between to catch my breath and to let my heart rate get down a bit (it was super high all during class). I didn’t take it easy during the floor work where we had to do lots of arm work (I worked with 25 pound weights), burpees, plank jacks, and hop overs. It was another exhausting but worth it workout.

I think I got myself out of my slump. I just needed to put it out there how I was feeling to realize that I was in control of my progress and I could take it to the next level. I wrote about 3 workouts last week, but technically last week was a 4 workout week. But the 4th workout is going to be its own post, because I attended the 1 hour run class at Orangetheory for the first time! And trust me, that is worthy of being its own post!

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Upping My Game (or Getting Serious About Running)

Posted on August 3, 2016 | Comments Off on Upping My Game (or Getting Serious About Running)

I think you can all tell from my past few workout posts that I’m getting more serious about running. This is the first time that I’ve really had a workout challenge like this that I’m working on and I think I’m surprising myself that I’m liking it! But I’ve felt lately that I’ve gotten a bit stuck where my running is now and I need to work on things differently.

I love my Orangetheory workouts (I can’t imagine my life without them now), but they aren’t the best workouts for me to work on my running skills on. I’ve been lucky that several workouts lately have been ideal for me to work on getting faster and running longer, but those workouts aren’t every workout and I can’t rely on them alone. So I’ve decided that I need to try to do some running workouts on my own.

My big fear is that I’m going to overdo things. I know that I did that at Orangetheory recently when I ran for .25 miles. Yes, I did it, but I probably shouldn’t have. My body didn’t hurt right away with that challenge, but I know that it wasn’t the best thing I could have done. If I start running training on my own, I’m afraid that I will push myself more than I should and that it will cause issues for me. I know I can run longer than I do now, but I also know that I probably shouldn’t do it.

So I’ve been asking for a lot of running advice from a bunch of different people. Some are bloggers I met at BlogFest and I’ve also been asking my friend Kate (who is always willing to help me). My biggest questions have been how to build up endurance without getting burned out and how I can make sure that I continue to progress at a good pace (and not get stuck like I’m feeling now). And fortunately everyone has been very helpful and willing to give me any advice that they can!

A lot of the advice I got was different run/walk training plans. I had a bunch of those already, but when you aren’t on a treadmill they aren’t too easy to use. I’m not going to join another gym just to use a treadmill every so often and I’ve got a running path a few blocks from my house that opened recently, so I asked everyone again for advice on how to time intervals for run/walk work.

Again, I got a lot of advice with different ideas. Some people suggested various apps to time myself, but I’m not sure I’ll always be out with my headphones in my ears (not too safe to do that outside). I got some recommendations for interval devices, but I wasn’t sure I wanted something that just did 1 thing. And then I got the advice to look at running watches, and that’s exactly what I did.

There are dozens of different running watches out there and many of them are very expensive. I’m sure they are worth it and some runners need all the bells and whistles, but I’m not one of those runners. A running watch that could time intervals and had a GPS on it (so I knew my distance and pace) is all I wanted. And I finally found what I believe will be the perfect one for me.

Running Watch

I found the Garmin Forerunner 220 watch. This is one of the few running watches I found that has the features I want but doesn’t have a heart rate monitor (I don’t need that since I can use my Orangetheory one if I want to track heart rate). This one is not the most recent model (I believe it’s a year or two old), but it was recommended to me by so many people. And one of the features is setting your own intervals so I can set it to be 1 minute running/1 minute walking and then adjust it as I’m ready to do more. I think this will be perfect.

And since my birthday is a week away, I asked my parents if this would be something they would get me for my birthday. It was on sale for about 40% off on Amazon and my dad checked it out and said it seemed like the perfect gift for me! It was ordered earlier this week and because I didn’t want to pay for shipping (it’s not Prime eligible) I won’t have it for another week or two.

But I’m fine with waiting for the watch because this was the cheapest place I could find it! My parents didn’t have to get me a birthday present since they paid for me to go to the family reunion, so I’m just grateful for any gift. And this is a generous one and I’m excited to test it out soon!

I’m not sure how I’m going to work in extra running training outside of Orangetheory workouts. Maybe I’ll do them on the weeks I don’t have a 4th workout. Or maybe I will do them on my off days but keep the workout pretty short. I’m still working things out and I’ve got time to figure it out. All I know is that my next race is in a few months and while I’ve done a mile with a run/walk pattern, I want to be able to do that for a 5K and get a new PR!

If I knew even a few months ago that I would be running and looking for ways to run more and improve my skills, I would have said you were crazy and I’d never do that. Then again, if you told me 3 years ago that I’d be working out 3-4 times a week and lifting weight I wouldn’t have believed it either. I love that I’m transforming into an athlete and I can’t wait to see what will be next for me!

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Figuring Things Out (or Finding A Balance With Running)

Posted on August 1, 2016 | 1 comment

This past week I did 4 workouts, and they were all pretty great. They were tough and at times during the workout I was wondering if I was overdoing things, but in the end I think each of my workouts really helped me get into a really good workout groove for the week.

I missed my usual Monday morning workout because I was flying back from my trip, so I had my first workout on Tuesday afternoon. I hadn’t been feeling jet lagged at all on Tuesday morning, but for some reason Tuesday around lunchtime I started to feel very off. I tried to get myself back on track, but I realized it was going to be an off day and just accepted that. But I wasn’t going to let my workout suffer too much because of it. The workout was an endurance run/row day, so I was grateful that I didn’t have to do a ton of treadmill work. The pattern of the run/row was a 1 mile (1600 meter) row, .25 mile run, .5 mile (800 meter) row, .5 mile run, .25 mile (400 meter) row, 1 mile run. And we were supposed to get as far down the pattern as we could.

The 1600 meter row took me a while to get through, but I was able to do it without taking any breaks which made me pretty happy. For the .25 mile run, even though I know I can run that I didn’t want to push myself too hard. So I did the power walking distance of .13 miles and did 1 minute of running and 1 minute of walking. I did that same plan for the .5 mile run (I did .25 miles with 1 minute intervals) and I made it to the 400 meter row before the time was up. I didn’t expect to make it to the mile run, so I wasn’t disappointed that I didn’t finish all of the things.

On Wednesday, I was feeling much more like myself and I was feeling pretty good going into the workout. It was a strength day and we didn’t switch between blocks. I didn’t run for any of the incline work because I’m really not ready for that. But I did try to push my inclines up a bit higher than normal to make up for not running. I was able to run all of the all outs that were on a flat road (which is a 1% incline) and I even did the all out that was at a 4% incline (which is the flat road for power walkers). I’m glad I had some all outs to run during because I really don’t want to skip on running at least a little bit during each workout.

For the floor work, we had sprint rows for 200 meters and I was able to keep my times on those pretty short. My legs still struggle with the power I should have for the rowing, but I know that it’s just something that I need to work on and it will get better. Besides the rowing, the floor work focused a lot of abs and arm work. For almost all of my arm stuff, I was using 25 pound weights. It was a little too heavy at times for me, but I was able to finish each set and I know that in time the weight won’t feel as heavy.

Friday’s workout was endurance, strength, and power and again we didn’t switch between blocks.  During the endurance block, I was able to run during the 90 and 60 second pushes as well as the all out. The 90 second run was feeling a bit long for me, but I’ve been working on building my endurance so I know I need to push myself to go a little longer. For the strength time, I power walked for all the hills but I was getting the hills to the inclines I was using before I tore my calf, which is significantly higher than I normally do. I did run the all out, but it was on a flat road. And for the power block, we had short push paces to all outs and I ran for all of those. It was more running than normal for me, but I was feeling pretty amazing after.

On the floor, we had 400 and 100 meter rows and again we did a lot of ab and arm work. A lot of the work that day was using the straps, so that was a nice change from using the weights. The strap work sometimes is harder for me to do because my arms get wobbly when I’m tired, but that’s part of what makes it a good workout system for me.

And to complete my workout week, I went to Saturday’s workout. Normally on a Saturday I go on the bike since I feel like I’ve done enough treadmill work for the week. And I debated doing that this time, but something was pulling me to go to the treadmill and to break my own rules. So I went for it.

It was an endurance day and for the 4th time that week there were no switches between the blocks. There were some really long pushes on the treadmill, and I didn’t want to overdo things. So for the 3 minute push, I power walked. But for all the other push paces which were between 1-2 minutes, I ran. I wasn’t always able to run for the entire thing, but I at least ran for a minute each time. The 90 second pushes were much tougher than the day before, but I was still trying and that’s what’s most important to me.

And for the floor work, we had 1 long block to work on the entire time. We had 500 meter rows (which felt long compared to the sprint rows from earlier in the week) and then we went over to the weights to work on the rest of the block. We had rows and chest presses on the straps, tricep and bicep work with weights, and ab work on the floor. And we kept repeating the block over and over again for the entire time. It was pretty great because I wasn’t feeling rushed at all to get things done and I was able to get through a couple of cycles of it.

Overall, this week made me pretty happy with my running so far. I got really down on myself because I was making such great progress last month and I thought I’d be able to continue to do so again this month. I honestly thought I’d be able to run for 5 minutes by now, and I’m still struggling at times to run for 2 minutes. I’m working on some new plans to get my running progressing at a good pace (thanks a bunch to my friend Kate who shared a ton of websites with me!) and I think that this week of workouts really got me onto a good path again.

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My First BlogFest (or Maximizing 5 Hours)

Posted on July 19, 2016 | 2 comments

This past weekend was BlogFest. BlogFest is a fitness blogger conference that is partnered with the IDEA World Fitness Conference and Sweat Pink (which is a blogger organization I’m a part of). This was the 3rd year for BlogFest and I was lucky enough to be able to get a ticket for it! They were offering free tickets to bloggers, you just had to put in your application why you deserved to attend and I was selected!

BlogFest

My original plan for BlogFest was to ask my boss at my box office job if I could work just customer chats (not phones) for the 2 days of BlogFest which is what I had done during the SAG-AFTRA Convention. I know my boss doesn’t like when I do that, but I didn’t want to have to ask for those days off either. Then, I found out that I would be going out-of-town the weekend after BlogFest and I would have to have time off for that. So since I had to take time off, I wasn’t comfortable asking for chat only days when I’m already getting time off (we don’t get vacation time or time off at the box office job so I have to limit how much time off I ask for).

Because of my work schedule, I ended up only being able to attend the afternoon of the first day of BlogFest, but I was determined to make the most of the time I was going to have there! As soon as I was done with work at 3pm, I raced over to the light rail station and caught a train to downtown. Since the event was being held at the convention center, it was pretty easy for me to take the train there and it saved me time in rush hour and saved me money for having to park downtown. I got to the convention center about 10 minutes before the next blogger session was going to start, so I quickly checked in and found another BlogFest attendee who was able to direct me to the room where the session was being held.

The first session that I was able to attend was all about social media and how to maximize using it for your blog. While I think I’m pretty good at using Twitter, Facebook, and Instagram; I’m pretty bad at using Snapchat and YouTube. I got a lot of great tips and advice in the session and while I haven’t been able to implement those things just yet, I’m working on some ideas that I hope that you all will enjoy!

After that session we had a few minutes before the next (and final) session that I could attend so I took a quick second to take a selfie in front of the BlogFest step and repeat (it was my only chance!).

BlogFest Arrival

The next session was a breakout session where there were a bunch of small groups discussing topics like branding, monetization, content, and other topics that bloggers may be concerned about and needing advice on. I had a pretty awesome group and I got some great ideas for things that I want to work on for here and hopefully will be able to start using them soon (things are in the works!).

Sadly, I missed all of the morning sessions that day and all of the sessions the next day. There will be notes posted online soon, but I still wish that I could have attended more because I really got so much out of the 2 sessions that I was able to go to. I also ended up missing the IDEA World expo and checking out all of the vendors there because I wasn’t able to get back to downtown another day.

But even though I was done with my 2 sessions pretty quickly, I still had some more fun that night.

My next stop was at Lawry’s Carvery to get a quick dinner with some fellow BlogFest attendees.

Dinner

It wasn’t the healthiest dinner (especially since we all blog about fitness), but it was quick and very yummy! At dinner, I finally got to meet some of my online blogger friends in real life which was awesome! We had a very honest conversation about our blogs and the challenges we are having now and it was so great to get that type of support from other bloggers who have been there and aren’t judging me for my lower numbers or anything.

The final stop for the night was the JW Marriott hotel (right next to the convention center) for the party for BlogFest attendees and everyone who is at the IDEA World conference.

Party

Since BlogFest was just some of the people attending the conference, we got a group of tables inside the reception that were reserved for our group.

VIP

Most of the people at the reception were in the line to get food, but since I just had dinner I sat down at a table and got to chat with more bloggers who I hadn’t met yet. We discussed our blogs (and even got someone to set up a brand new blog while we were there!) and it was just a really awesome time. While at the reception, I was feeling a bit sad that I was going to be missing all the rest of the time at BlogFest and I just feel more motivated that I need to figure out how to get some more flexibility in my life. I want to be able to attend events like this and not have to worry about if I will lose my job for asking for the time off. That’s my big motivation right now and I’m hoping that by next year’s BlogFest I’ll have something worked out.

But before I left, some of the amazing women behind Sweat Pink grabbed me so we could take a silly photo at the photo booth that was set up for the reception.

Photo Booth

Right after that, I had to head back to the train so I could get home. I only spent about 5 hours at BlogFest, but those 5 hours were pretty incredible. I got to meet some inspiring people, learn new things, and just have a fun time! I can’t wait until my next blogger conference opportunity and hopefully I will be able to spend more than 5 hours at it!

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A Few Setbacks (or Not Being Hard On Myself)

Posted on July 18, 2016 | Comments Off on A Few Setbacks (or Not Being Hard On Myself)

This week was a tough week of workouts. But they weren’t tough because the workouts were hard. They were tough because I was struggling. I know that having off days is a part of making progress, but knowing it doesn’t make things easier when I’m having an off week.

I knew Monday might be tough because I was still recovering from my night shoot over the weekend. But I got a lot of sleep on Sunday night, so I was feeling pretty good waking up on Monday morning. So I thought that maybe I wasn’t going to have a bad day and my exhaustion was done. And when I got to Orangetheory and saw that it was a run/row day, I was pretty excited because I knew that those days are easier on me with keeping the treadmill time to short bursts.

But it was also a strength day which meant hills on the treadmill. I tried to run the first segment on the treadmill (with incline), and it just wasn’t going to happen. After trying to run for that first segment, I realized that there just wasn’t going to be any more running that day. I did power walk everything else and it wasn’t my best speed or incline but I got it done. And we did have to do calf raises after each row segment so I was able to catch my breath a bit between rowing and the treadmill. Fortunately, I did a bit better on the floor that day. We did a lot of shoulder work and also had some rollouts on the straps (which I felt great because my body needed that stretch). We also had a 6 minute block on the floor that was just ab work using the Bosu ball, which also was less taxing on my body.

Wednesday I was finally feeling more like myself. I’m shocked how long it took me to recover from the night shoot, but I also think I pushed myself too hard the 2 days after the shoot so I wasn’t able to recover as fast as I could have. The workout was endurance, strength, and power and we were switching between blocks so the class seemed to go by pretty quickly for me. For the endurance and strength treadmill blocks, I walked the base and push paced but I did run for the all-outs. But on the power section we had 30 second all-outs followed by 30 second walking recoveries and I was able to run for all of those all-outs. I was going pretty quickly for those 30 second segments, typically staying above 5 mph.

The floor work was focused a lot on arms and abs. I was doing ok with that until the very end of class where we had a short buddy challenge. My friend Dani was in class with me so she and I partnered up. We had to be in a plank and alternate bringing one hand up to high-five each other while staying in the plank. At the beginning I was doing ok, but my body was so ready to be done by then. I tried to keep up my part of the partner work and to bring my hand up every time so Dani always had a buddy to high-five, but I wasn’t able to keep my plank the entire time and was feeling pretty out of breath while trying. Again, I was frustrated that I had to give up during the workout, but I was trying to remind myself that I had just done a big workout and did some pretty fast run sprints.

Friday was the day that I was back to my usual workout self. We had a strength day that did switch between the blocks. Since I’m really not ready to work on running on hills, I stayed with power walking for almost all of the treadmill work. I was keeping my inclines up around 6-10% and my speed was usually between 3.5 and 3.7 mph during all the push paces. One of the all-outs was on an incline so I walked that one too. But we did have 2 all-outs that were at a flat road and I ran those. For the 1 minute all-out, I ran for a minute at 5 mph which felt really fast that day but it was great not having to be at an incline! And for the 30 second all-out, I was going at 5.5 mph which felt like flying to me! I really love doing those sprints because I’m able to go really fast and I love feeling that. I just really need to work on my endurance so I can start running more often in the workouts.

The floor work on Friday was a good mix of rowing and arms. We had a bunch of 200 meter rows which I was able to do in under 55 seconds every time. The rows were tough toward the end of the workout, but since they were short they weren’t too bad. We also had to do ultimate burpees in the first block which were much easier for me than they have been in a while. I was able to include the push up with each burpee and I was using some pretty heavy weights for them as well. All of my arm work was done with 15 pound weights, which aren’t the best I’ve used but since there was so much arm work I was happy with that.

Friday’s class also marked the last class I’ll get to take with my friend Dani for a while. She’s leaving next week to go to Africa where she will be hiking up Mt. Kilimanjaro! While I’m sad I’ll be missing my workout buddy for a few weeks, I’m super excited for her! This is going to be a huge hike and I know she’s been working really hard on getting ready for the trip and making sure that she’s in the best shape possible. She’s been using super high inclines for all of her treadmill work and she’s been doing really long hikes every weekend to make sure her endurance is there. She got an Orangetheory hat as a gift from the studio we go to and I’m so excited to see the picture of her on the top of the mountain wearing it! So since this was our last class together for a while, I figured we had to get a post-workout sweaty selfie together.

Dani's Off To Africa!

The next two weeks of workouts will be working around my trip next weekend, but I’ve finally got it all figured out! I might not be hitting all of my workout goals this month (like wanting to try to run for 5 minutes), but at least I’m not giving up!

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Testing My Running (or Holidays and Friends)

Posted on July 11, 2016 | Comments Off on Testing My Running (or Holidays and Friends)

This past week of workouts was pretty good for me. It was a 3 workout week because of my schedule, but that’s ok because I’ve figured out what weeks this month will work for 4 workout weeks. I was able to work on a lot of running stuff this week, so that worked out really great for me!

Since Monday was a holiday (4th of July), it was a 3G class which means that instead of having 2 groups in the workout we had 3. Those classes are pretty rare for me to take so it was pretty cool to get to do one that day. And not only was the class a 3G, we were switching between blocks and all the blocks were about 4 minutes long. So every 4 minutes we were switching around the room and it was pretty crazy!

On the treadmill, I tried my best to run all the push and all-out paces. I wasn’t able to do all of them because they started to get long, but I was able to do a good majority of them. When I was on the rower, we had rows that were between 100-300 meters and then we had arm work to do after we finished the row. And on the floor, we had to do ultimate burpees every round before the rest of the floor work. It was a lot of work, but since the blocks were short and we moved so often it didn’t feel too bad. And I was able to get my workout done in the morning before there was too much holiday traffic!

4th of July

Wednesday was a run/row day, and my friend Amanda was in class! She’s starting to come every other week for the Wednesday workout, so that makes me pretty happy! While the class isn’t a team or partner thing, I still prefer when I have a friend there with me to make things a bit more fun.

The run/row day was an endurance day and I was doing my best on the treadmill to maintain a 1 minute run/1 minute walk pace on the treadmill the entire time. I did run the last run thing in whole since it was a .1 mile run and I know I can do that. The row was either 200 or 400 meters so it wasn’t too horrible and the 200 meters were a sprint so I could get them done really quickly. When we moved over to the floor, we had a lot of arm work (pullovers, bicep/hammer curls, and shoulder presses) and I was feeling pretty exhausted at the end and my arms were ready to be done. But at the very end of class we had a 4 minute core blast and then my abs were so tired that I missed the arm work.

Friday was a workout that had 3 friends in it so it was a really great vibe in the room! And that great vibe was needed because the workout was a bit weird for the day. We had 1 cardio block and 1 row block (each was 23 minutes long) and both blocks had strength work. On cardio, we had a .25 mile or .15 mile run and then we went to the floor to do pull-ups on the TRX straps, pop jacks, and crunches. The .25 mile run was the first one to be done and I decided since I’ve been able to run it before I would do it again. It was a lot tougher this time to run the .25 miles than it was last time but I was able to get it done without a walking break. But after doing that once, I realized it wasn’t the smartest plan for me so I did the rest of my treadmill time with the 1 minute run/1 minute walk plan.

When we switched to the row, we first had to row between 1000-600 meters. Then after doing that we had squats and some weight work like shoulder presses and arm rows (which felt really evil to me after we had to do so much rowing before that). Those rows were so long and all of my friends agreed that the Friday workout felt significantly longer than any other workout that we’ve ever done before! I was feeling a bit more tired than I like to after a workout after the one on Friday, but I got through it and I had the giant sweat mark on my shirt to prove it!

Friends

The next few weeks of workouts will be a bit of a scheduling ordeal for me to work though. This week should be ok (I think I’ve got it figured out), but I’ve got a trip coming up that will be making my workout schedule a bit tough to figure out. I’m working on a couple of plans and I think I’ll be able to do 3 workouts a week minimum each week even with my traveling coming up.

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Default ThumbnailFiguring Things Out (or Finding A Balance With Running) Default ThumbnailWorking With Friends (or Having Someone To Push Me) Default ThumbnailTesting Myself (or Running More) Default ThumbnailNew Limits (or Having Friends To Push Me) Default ThumbnailFriends and Milestones (or Another Amazing Workout Week) Default ThumbnailBuilding Up My Running Skills (or Getting A New PR)

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New Limits (or Having Friends To Push Me)

Posted on July 4, 2016 | Comments Off on New Limits (or Having Friends To Push Me)

This past week was a 4 workout week. It wasn’t easy and I really thought about canceling my 4th workout of the week, but I’m so glad I went through with it. This ended up being one of those weeks where I thought it would be normal and then something amazing happened. And after amazing things happen, my confidence in my workout ability goes up so much!

Monday was a pretty fun day. It was a power day and we did switch between blocks. But all of the blocks were about 3 or 4 minutes long, so we were never anywhere for too long. This worked out pretty well for me for my running because I had a lot of all-outs that I could run for. All of the all-outs were between 30 seconds and a minute, and while it’s still not as easy as walking for me it is getting easier to run. In fact, the 30 second runs are starting to feel the same as power walking up an incline for me. It’s totally a sign that my cardiovascular strength and endurance is getting better!

The floor work was pretty great that day too. Again, with all the blocks being really short, I never had time to get too tired. We had a couple of row blocks so I did a 4 minute row and a 3 minute row (those felt so long!). It was a pretty arm focused floor that day so there were also a bunch of shoulder presses, dips, and push ups. But it all felt pretty great to me and I was happy with my workout and how much easier the day felt for me than some other recents workouts have felt.

Wednesday was probably the highlight of my workout week. First, it was a run/row day (which I love). It was an endurance style run/row so I had long distances on the treadmill to work on my run/walk plan. I pretty much kept it the same the entire time with running for a minute and then walking for a minute. I was keeping my run at about 4.8 miles an hour and my walk at about 3.6 miles an hour and that is starting to feel more comfortable for me. Since I’m still walking I am using the walk distances on the run/row (which is half the distance that the runners do). I know that I should probably start splitting the difference between the run distance and walk distance eventually, but I’m not quite there yet.

The second to last run segment of the run/row was .5 miles, so I did .25 miles. I realized how much faster my time is when I’m doing the run/walk method and while I was on the rower started to think about how long and far I’ve run so far. My record time before Wednesday was just under 2 minutes. The final run segment of the run/row was .25 miles (.13 for walkers) and I had figured out that if I bumped up my run speed a bit, I could run .25 miles in just over 3 minutes. It would be the longest and farthest run so far, but I was almost done with the run/row so I figured it couldn’t hurt to try.

My friend Dani was in that class with me and I told her I was going to try to run .25 miles. She’s been a power walker with me, but she used to run so she said she would run on her treadmill next to me while I tried. The first minute went pretty easily and I’m so glad that Dani was paying attention to the distance on my treadmill because when she told me I was halfway there I knew I was going to be able to do it. For the last .05 miles I was really struggling. I wanted to quit and say that I had tried (and it would have still been the longest and farthest run so far), but with Dani cheering me on I knew I had to keep going. And when I got to .25 miles, I had run the entire thing and I was beyond excited!

1:4 Mile Run

It was just over 3 minutes of running and even though I proved I can do this it’s not going to be something I do regularly quite yet. I’d like to get to where I start doing the shorter push paces (between 1-2 minutes) as a run so I can work getting more used to running versus running longer distances right now. But to know that I can do this was just so incredible and I know I couldn’t have done it without Dani pushing me and cheering me on.

That day, my floor work did suffer a bit. I was so tired after that run and I had to spend more time catching my breath and taking breaks than I would have liked to. Fortunately, we had a lot of arm work and work on the ab roller so that was helping me calm down a bit after the run.

Friday was an endurance, strength, power day where we didn’t switch between blocks. During the endurance and power blocks I was running during the all-out segments and walked during the base and push paces. I wanted to try to run a bit more than that, but my body was still a bit tired from Wednesday (I’m aware I might have overdone things a bit). For the strength block, since I’m not really ready to run up hills yet I just did my power walking. I was able to get my inclines up higher than usual so that was a nice accomplishment for me. And on the floor I got a ton more leg work in with squats, lunges, and deadlifts.

Saturday was another endurance day and I’m glad that I was on the bike for it. We didn’t switch between the blocks and we had some really long push paces. Between the 2 cardio blocks, there were 2 pushes for 3 minutes, 2 pushes for 2 minutes, and 2 pushes for 90 seconds. Even with being on the bike (which is much easier for me than the treadmill), I was really tired during those long pushes. I’m not sure if I wasn’t working as hard as I should have or if my heart rate monitor was being glitchy, but I couldn’t get my heart rate up during the cardio. I tried not to let that bug me, but it was annoying when I felt like I was working so hard and my heart rate was at a speed like when I’m stretching during a cool down.

Despite the heart rate issues during the cardio, I was pretty happy with my floor work. There were 2 blocks on the floor and each started with a long row. The first was 1,000 meters and the second was 500 meters. My 1,000 meter row wasn’t so great (I had a rower that didn’t have the right setting for my smaller feet) but my 500 meter row was a similar time to my Peak Performance Week time. Considering that my 500 meter row on Saturday was almost at the end of my workout, I’m really happy that I could almost match my row at the beginning of a workout. During the first block, I didn’t get a ton of time to work on the strength work because my row took so long. But since my second row was so fast, I had plenty of time to work. There was more ab roller work (knee tucks and rollouts) and I really was feeling my abs working hard to keep my form right. I actually like when I can feel my muscles working because then I know that I’m working the right thing and I can feel all the work I’ve done before in my strength.

It was a pretty long and awesome week of workouts. I’ve been working on planing out my month of workouts since I’ve got a lot of things that will either keep me busy or not able to work out for some other reason. I think I’ve got a plan to hit my target number of workouts for the month, and this past week was a great start!

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Default ThumbnailWorking With Friends (or Having Someone To Push Me) Default ThumbnailTime To Push Myself Again (or Running Some Hills) Default ThumbnailTesting My Running (or Holidays and Friends) Default ThumbnailFiguring Things Out (or Finding A Balance With Running) Default ThumbnailTaking Things A Bit Easier (or No More Injuries) Default ThumbnailWorking On Pushing Things (or Hoping I Am Stronger)

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Truly My Peak Performance (or Exceeding My Expectations)

Posted on June 27, 2016 | 2 comments

I had been pretty excited going into this past week of workouts. I really do love Peak Performance Week (it’s so much better than Hell Week!). I track a lot of my workout accomplishments on my phone so I do know how I’m doing week to week. But for some reason Peak Performance Week brings out the competitive side of me and I really go for it! I’ve hit some amazing goals and PRs during past Peak Performance Weeks, and I knew that while I wasn’t going to hit that every day I was going to have an awesome week.

I really wanted to go to 4 workouts this past week, but my schedule didn’t allow for me to do that so I only got in 3 workout challenges (the one I was sad to miss was the same day as my therapist appointment). But I think that I really maximized the time that I was at Orangetheory and I really couldn’t be prouder of myself.

Monday was the 500 meter row challenge. We started our workout doing the challenge (so we wouldn’t be tired doing it later) so I was able to get my row done within the first 10 minutes of class. My goal time was to be able to get this done in under 2 minutes, and I really thought I might get there. I was going really fast on the rower and was pushing back really hard with my legs. But even with the effort I was putting in, I came up just a bit short of my goal.

500 Meter Row

I really set the bar high with hoping to be under 2 minutes, so I’m pretty happy with what I was able to get done. Plus, since I know Mondays are usually tough mornings for me, I knew that I might struggle a bit. But I was pretty happy with my endurance during the row and I think my time is a good one that I can work toward beating next time.

After the 500 meter row, our coach split our group up more evenly to do the rest of the workout. I ended up being in the group that had to start on the floor (I really don’t like that). The floor block ended up being very similar to Friday the week before. It was a long block that had a lot of arm and ab work and we also had to do some more rowing during it. For the treadmill, I only ran during the all out segments because I was feeling a bit tired in the second half of class and I didn’t want to overdo things too much (that’s when I hurt more).

Wednesdays class was pretty fun for me. My friend Dani was able to be in class (she’s missed a few weeks because of work) and my friend Amanda surprised me by being there too! That was pretty awesome and made me be in a really great mood for class. The challenge that day was weighted sit to stands on a Bosu ball for 1 minute. Unfortunately for me, I can’t do sit to stands really well. I can do it if I use my hands and flip over to stand up, but my hips don’t really bend that way right now. So I ended up doing weighted squats for that minute and was able to do 32 squats!

The workout was a strength day, so that meant all inclines on the treadmill. I didn’t end up doing any running for the treadmill time. I knew what was coming up on Friday and I wanted to make sure my legs were ready. But I was able to bring my inclines up on the treadmill higher than I have in a while and that’s a pretty great accomplishment for me! My calf hasn’t been hurting at all lately so I’m getting a bit braver with testing my inclines. I’m not ready to try running really at inclines yet, but to know I can walk at them again is pretty nice.

The floor work that day was nice. I was tired after all of the hill work that we had to do, so I was pretty happy to see that there was an entire block of floor work that was on the Bosu! A lot of that was laying on the ground, so my heart rate got to relax for a bit.

Friday was the big day for me! It was the 1 mile challenge and I was feeling super excited and nervous about it. I know that I just had a major PR recently with my mile time, so I wasn’t expecting anything huge to happen this time. But I did know that I was able to run faster and a bit longer than I did when I got that PR, so I figured I would be getting a faster time that day.

My original plan for my mile was to run for 45 seconds and then walk for 1 minute and just keep repeating it. That seems like a good pace idea for me and I was happy with the plan. When I started my mile challenge, I was feeling pretty good with my running so I decided to run for 1 minute and walk for 1 minute until that was tiring me out too much. I figured I could probably do that a couple of times and then I’d go down to running for 45 seconds at a time. But I was actually feeling pretty great. In fact, I was bumping up my speed on both my running and walking segments (running at 4.8 mph and walking at 3.7 mph).

We technically only had 13 minutes to finish the mile, and I knew there was no way I could finish that quickly. So I just figured that I would stay on the treadmill while everyone was walking to recover and hopefully I could keep going into the beginning of the floor block and nobody would need my treadmill (we were switching between blocks this day). At the 12 minute mark, I saw that I was killing it with my time and I decided to just go for it and hope that I could keep going. I started running at 5.0 mph and decided that I wasn’t going to stop until I hit the 1 mile mark. I was bumping my speed up a bit throughout the time and in that last effort I hit 2 big milestones. I ran at my fastest speed yet (5.3 mph) and for the longest time yet (1:50 without stopping). And it totally paid off in my mile time.

1 Mile Challenge

That’s a minute and 40 seconds faster than my mile last month! That’s insane! I pushed myself harder than I ever have and while I know that this speed and intensity could not be done for a 5K race yet, just knowing I can do a mile like this is incredible! I really want to work on my endurance and continuing to run for longer and longer blocks. I had set a goal for June to run for 90 seconds straight, and I ended up beating that by 20 seconds!

After that mile, I was beyond exhausted. I was very out of breath and had to sit down while the rest of the floor work was being explained. I even had to take a bit of time during the floor block to work on getting my heart rate back down and to stop breathing as hard as I was. The first floor block was 13 minutes long (so the other half of class had 13 minutes to do their mile challenges) and it focused a lot on arms and abs. I was really grateful for the ab work because that meant I was laying down on the floor. I’m glad it was a longish block because I was able to take my time and I know I was going pretty slowly.

After the longer floor block, we got back up to the treadmill for the last 2 blocks of cardio. I was walking during all of it and keeping my inclines a bit lower because I really was tired. My legs were a bit sore (not in pain, just sore) and I knew I had pushed myself maybe a bit harder than I should have so I wanted to be easy on myself. And when we were back on the floor, the final block was 2 1/2 minutes of arm work (biceps and triceps) and I was sitting or laying on the weight bench for the entire time.

Overall, I think that this Peak Performance Week went really well. While I didn’t beat old records every time, the records I did beat were pretty amazing. And I was pushing myself harder no matter what I was doing. That competitive feeling was really making me want to do better than ever and I think that I accomplished that.

I’m not sure when the next Peak Performance Week will be, but I know that all this time between now and then will be training to beat these records and to prove that I’m getting stronger, better, and faster every day.

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Testing Myself (or Running More)

Posted on June 20, 2016 | Comments Off on Testing Myself (or Running More)

I’m so happy to share that the knee pain I was dealing with recently finally went away! I have no clue what was causing it or how I made it stop, but it did and I’m so grateful for that. And I needed a good week because I had another 4 workout week this past week and I wasn’t going easy on myself.

Monday wasn’t my best day (I’m starting to wonder if Mondays are too early for me to be good workouts). While I wasn’t having knee pain, I was dealing with some hip stuff. I could feel the clicks in both hips and I was getting the pressure pain I get a lot. But even with that, I was trying to go hard in my workout. It was an endurance day and we didn’t switch between blocks, so I knew I had to pace myself on the treadmill. We had some 2 and 3 minute push paces, and I stuck to walking those. I’d like to try running for the first 30 seconds of them again soon, but I was scared with the hip pain that day. But even though I was walking for the pushes, I was still doing my running for the all outs. That day we also had endurance rows (400 and 500 meters) and I know that those were to get us ready for Peak Performance Week (which is this week!).

Wednesday was a power day without switching, but that was perfect for me to practice my running with! I’ve quickly learned that the best days for me to run are the power days because we have a lot of all outs and walking recoveries (exactly what I need). This time, we had all outs in blocks of 3 and it repeated 3 times. First we did an all out for a minute, then a walking recovery, then an all out for 45 seconds, and a walking recovery, and finishing with an all out for 30 seconds. We were encouraged to bump up the speed on the all outs as they got shorter and for the first time I followed that advice! When we were doing them for a minute, I stuck with 4.5 miles an hour which is what I’ve been doing. For the 45 second all outs, I ran at 4.6 miles an hour. And for the ones that were 30 seconds, I ran at 4.7 miles an hour. I’m pretty happy that I was able to make speed increases and I’ve learned that the additional .1 faster feels much easier as a runner than it does as a walker. So I might have to keep trying to get faster while I’m also trying to build endurance.

That day on the floor, it was a lot of squats which I did with 25 pound weights. I also used that same weight for my tricep work, but when it came time for abs, I’m glad that I didn’t have to use weights because I was exhausted!

Friday was a run/row day. I was excited for this because I knew that I could test my running again during the run/row. All of the rows were 150 meters, so those were pretty easy. But the run part was a bit longer. It started for me at .25 miles, then down to .2, then to .15, and finally to .1. I walked for the first 3 sets (.25-.15 miles) because I knew that I couldn’t run that long and I didn’t want to push it too much. But when it came to the .1 miles part, I decided to see if I could run it. Before, the longest I’ve run is for a minute, and I know that it’s not .1 miles for me in a minute. But I’ve been hoping that at some point this month I could run for 90 seconds, so I figured this was the best time to try something in between. I’m happy that the longer run wasn’t as horrible as I thought it would be and I think that my endurance is really getting better because I wasn’t feeling like I was dying at the end of it. But that day I did run for the longest distance and longest time I’ve done so far.

Run

For my Saturday workout, I did end up using the bike like I’ve said I would on 4 workout weeks. I really did want to try running again, but I also want to pace myself and make sure that whatever that knee pain was doesn’t return. It was a good choice because not only did we not switch between blocks, it was a strength day which means more hills on the treadmill. On the bike, it just meant more resistance. I was trying to go hard on the bike, but my body was just so tired from the week (the heat has been making it tough to sleep) so I just focused on continuing to pedal and not to focus on the resistance levels.

The floor block on Saturday was actually pretty cool. It was a single block for the entire time that started with rowing and then had a bunch of other things we added on. The rowing started easy at 150 meters, but it kept going up and once I was rowing 450 meters I could feel my body being done with it. The highest I had to row was 600 meters and while my time for it was pretty bad, at least I finished. The rest of the stuff on the floor included squats, shoulder presses, and doing arm rows with weights. It was a fun block because I knew I had the time to work through each exercise and I wasn’t worried about when the blocks would switch. But at the end of the class, I was ready to take a nap!

With this week being Peak Performance Week, I’m excited to see what I’ll be able to do. I know that Friday is the mile challenge, which is always the big one for me. But since I recently had the PR on my mile, I’m not going to get too crazy about it. If I beat that time, that will be awesome! But because I know I made some seriously leaps to get that PR, I just want to be close to that time to prove that it wasn’t a fluke.

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Taking Things A Bit Easier (or No More Injuries)

Posted on June 13, 2016 | Comments Off on Taking Things A Bit Easier (or No More Injuries)

This past week of workouts ended up being a week of being cautious. I have no clue what happened, but on Monday morning last week I woke up with a very stiff knee. I didn’t do anything over that weekend that should make things hurt, so I’m wondering if I slept in a position that tweaked something. The knee pain is almost only at night (it wakes me up if I shift positions at night) and hurts a little in the morning when I get up. So since I was dealing with that, I didn’t go as crazy during my workouts because I didn’t want to hurt myself more.

Monday was a partner workout which was awesome because my friend Dena came try her very first Orangetheory class! So she and I partnered up together for the workout. During the partner time, the person on cardio controlled the switching. The cardio person did a 200 meter row and a run on the treadmill at inclines. The run was supposed to be .2 miles, but I know I can’t run that long nor did I really want to run on hills. So I decided to walk at inclines so I was only doing .1 miles each time. On the floor, while we waited for our partner to be done with their cardio work, we did arms, chests, lunges, and abs. We kept going the floor work until our partner came over and switched us out.

I have to say that Dena and I made pretty good partners for this. We were pretty equal on time for cardio, so neither of us was stuck on the floor waiting for too long. I was working on using some heavy weights on the floor, so I was mainly using the 20 pound ones for my work. At the end of the partner time, we had a small block that was like a normal block. While it was still hills on the treadmill, I did run during the 1 minute all out at the end so I got a little bit of running done.

Wednesday was an endurance, strength, and power day that didn’t switch between the blocks so I was on the treadmill for 30 minutes straight. It was an interesting day because all of the blocks were pretty short. Again on the treadmill, I walked for most of the time. I did run for the all outs again which were a minute each time. Running for a minute is getting a bit easier for me, but my heart rate is really high during it and I have a bit of trouble catching my breath after. I know that this will be worked out the more I run, but it’s a big adjustment to get used to.

During the floor, we had some lunges and arm work, but the big thing to me was the timed row blocks. We had 2 blocks where we had timed rows. One was for 3 minutes and one was for 2 minutes. I really wanted to do well, but I was also so tired after the cardio time so I knew that I wasn’t going to be hitting my best distances during those times. So I just wanted to get the minimum of what we are supposed to do, which is basically 100 meters every 30 seconds. For the 3 minute row, I got 606 meters which met my goal. But for the 2 minute row, I was just too tired to keep my momentum going and I only got 355 meters in. I know I could have probably gotten to 400 meters if I really tried, but my legs just weren’t having it (and a majority of rowing is leg power).

Friday was another strength day, but fortunately we were switching between blocks. Again, I walked almost the entire time on the treadmill. Since it was a strength day there were plenty of hills to work with and I really tried to keep my inclines where they needed to be. I did run during the all outs (either 30 seconds or 1 minute long), but while runners were supposed to run at a high incline, I kept it at either 2% or 4% (4% is the flat road for walkers). I’m really not ready to try to run at an incline where I’m still struggling to run at all.

The floor ended up being a really great day for me. We did have a 400 meter row, but rowing wasn’t a big part of the day. I was using 20 pound weights for my arm and chest work (including bicep curls) and during the burpees we had to do I was always adding in pushups. We also had an entire block just using the TRX straps. Most of the strap work was core work, so I was feeling pretty awesome t the end of class.

My knee did hurt throughout the week, but again it was almost only at night. I woke up almost every single night with pains in my knee while I was moving. In the morning, I would be very stiff but after an hour or so the pain would end. I never felt pain during the workout (that’s a good sign) but it wasn’t getting better or worse through the week. I really have no clue what I did and I doubt doing to the doctor would give me any guidance. There’s always a chance that my hip issues are causing the knee pain, but again, I can’t really do much to fix that. Over this past weekend, I pretty much did nothing to try to rest my knee and that seemed to help.

I’m hoping that this week, things will be a bit better for me. I would like to try to push myself a bit more in my running because Peak Performance Week is coming up soon. I know I’ll be doing the 1 mile challenge day, but I don’t think I can do the other treadmill challenge days because of my schedule. So I’m trying to focus on what I can do to prepare for that day and making sure that I have the best workouts possible leading up to it.

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